Cable Decline One-Arm Press
A one-arm press on a decline bench from a low pulley behind the head; the cable pulls the arm back, and the press drives up over the lower chest.
How to do it
Setup
Decline bench with its head end by a low pulley, legs hooked, the handle at the chest.
Steps
- Press the handle up over the lower chest.
- Keep the free-side shoulder pinned to the bench.
- Return to the chest slowly; switch arms after the set.
Common mistakes
Letting the cable pull the hand toward the head: the press finishes over the lower chest. Shoulder lifting off the bench as the arm drives up: keep it pinned. Unhooking the legs: head-down, they stay locked.
Breathing
Exhale pressing, inhale returning.
